Tuesday 4.16.13

Strength:
20 Minute Running Clock:
-5 Minutes to hit 1RM Snatch
-5 Minutes to hit 2RM Back Squat
-5 Minutes to hit 3RM Push Press
-5 Minutes to hit 5RM Deadlift

Snatch: 115/135/155/175(f)/175(f)/175
Back Squat: 225/275/295/305x1 (failed second rep)
Push Press: 95/115/145/165
Deadlift: 225/315/385

I felt quick on the snatches today.  Was only 5# short of a PR.  I think with a longer timeframe I could have hit a new PR.  Back squats were rough....push presses felt strong but ran out of time for additional sets.  Deadlifts were brutal.

Conditioning:
5 RFT:
-5 Power Cleans @ 205#
-10 Burpee Pullups to a 1' Target

13:22.

The high target on the burpee pullups taxed me.  Wasn't able to come out of the burpee and go right into my jump.  My motor is weak right now.

Monday 4.15.13

Strength:
OFF

Conditioning:
"Fight Gone Bad"
1 Minute Rounds of:
-Wall Balls @ 20#
-Sumo Deadlift High Pulls @ 75#
-Box Jumps @ 20"
-Push Press @ 75#
-Calorie Row
-Rest

3 Total Rounds for Reps

118/102/98 = 318.

15 reps short of my PR.  My conditioning is a long way off from where it previously has been.  Its gonna be a rough year.

Monday 4.8.13

1.  3 RFT:

500m Row

12 Deads, 225/155

21 Box Jumps, 24/20 - games standards not required.

11:45.

2.  Clean Complex

Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.

-135/165/195/205/215/225

3.  Goat Training

Play around with a weakness for 20 minutes - focus on technique over intensity or volume.

Kipping HSPU.  Sets of 5-10, approximately 40 completed.

Tuesday 3.19.13 - Week 5 Amateur Program

Strength:
Deadlift:
-Worked up to 405x1, then:
-380x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
17/13/10 = 40 Reps.

Conditioning:
EMOM for 10:00:
-5 Box Jumps @ 20"
-40 yard sprint

Completed RX.

Monday 3.18.13 - Week 5 Amateur Program

Weight: 191.0 (+1.2lbs over last week)

Strength:
Back Squat:
Warmup to 295x1, then:
-255x3x5

Strict Press:
Split Jerk Warmup to 185x1, then
-125x3x5

3x Max Reps Pushups, 2 minute rest between sets (done post conditioning, so numbers were down):
28/21/18 = 67 Total

Conditioning:
7 Rounds for Time, rest as needed between rounds, of:
-4 Shoulder to Overhead @ 155#
-6 Lateral Hops @ 18"
-20 Yard shuttle sprint

14:36 including rest (1 minute after first 3 rounds, 2 minutes after next 3 rounds)

Satuday 3.9.13

Strength:
N/A

Conditioning:
Crossfit Games Open Workout 13.1-
17:00 AMRAP of:
-40 Burpees to 6" Target
-30 Snatch @ 75#
-30 Burpees
-30 Snatch @ 135#
-20 Burpees
-30 Snatch @ 165#
-10 Burpees
-Max Reps Snatch @ 205#

Made it through the round of 20 Burpees before time expired.  150 Reps.

Friday 3.8.13 - Week 3 Amateur Program

Strength:
-CFFB Total-

Power Clean:
-255x1
-260x1 (PR)
-265x0

Back Squat:
-325x1
-345x1 (PR)
-355x0

Bench Press:
-240x1
-255x1
-260x1 (PR)

Deadlift:
-435x1 (No more attempts.  Felt easy, but have heavy snatch work for CF Open workout 13.1 and trying to save my CNS.

1300# Total (PR)

Conditioning:
OFF